Basketball is an exciting sport, but it can also be tough on the athlete’s body. As preseason ramps up among school and recreational teams, it is important to make sure your child is training properly. College and professional basketball players must train to avoid injury — and so should your child.

"It’s important for younger players to take a lesson from the pros by taking good care of their bodies," said Dr. Philip Wilson, pediatric orthopedic specialist at Children’s and assistant professor of Orthopedic Surgery at UT Southwestern. "For every minute a pro is on the court, he’s spent several hours strengthening and conditioning his body so that he doesn’t get hurt."

Players can avoid injury by strengthening muscles through a supervised weight-training program before the season. This helps prevent ligament injuries to knees and ankles, the most common court injuries.

Warming up, cooling down

• First, jog lightly for four or five minutes.
• Second, do five minutes of movements that simulate game play: Jump toward the basket, or sprint 10 yards, then stop quickly.
• Cool down by gently stretching muscles that have tightened during exercise.

The safety tip-off

• Prevent ankle sprains by wearing high-top sneakers with built-in ankle support.
• Prevent knee injuries by strengthening leg muscles with a supervised weight-lifting program. Start at least six or seven weeks before the season.
• Never play with half-laced sneakers: It may look cool, but you’re risking a sprained ankle or worse.
• Drink plenty of fluids while playing, especially when it’s hot.

Quick sports injury reference chart
A convenient reference chart, available at http://www.childrens.com/, is a tool for quickly assessing the symptoms and severity of musculoskeletal injuries and evaluating the need for treatment. Parents and coaches can print the chart from the Web site and attach it to clipboards or place in sports equipment bags.

Resources
Sports safety
American Academy of Orthopaedic Surgeons’ sports and exercise safety